Summer, with its hot sunny days, bright sunshine and sweltering heat is upon us, but with this season comes a host of delicious foods which can help beat the heat.

Delicious Watermelon-

Watermelon is a good option this summer. Watermelon is comprised of 92% water and each juicy bite has significant levels of vitamins A, B6 and C, lycopene, antioxidants and amino acids. There's even a modest amount of potassium. A longtime favorite, watermelon is delicious and cooling during the hot summer months. Its water content and fiber keeps you full and it is very low on calories. 100g of watermelon contains just 30 calories.

King of fruits- Mangos

Mango's golden yellow pulp can be used in a variety of ways. It has now got the tag of being a super food due to its pre biotic dietary fiber, vitamins, minerals and polyphenolic flavonoid compounds which is protective against certain types of cancers. Mango contains vitamin C and vitamin A along with 25 different kinds of carotenoids which keep the immune system healthy and strong. The vitamin A promotes good eyesight and helps maintain healthy glowing skin. 1 cup of mangos contains 100 calories and can be enjoyed as a healthy snack this season.

If you are worried about the sugar content in mango, raw green mangos offer a healthy alternative. Raw mango taken with a bit of salt stops dehydration as it prevents excessive loss of sodium chloride and iron during summer due to sweating.

Don't minus mint!

Mint has a cooling, cleansing and refreshing feeling; this is due to a compound called menthol. Add mint to salads or put a spring of mint into your drinking water with a few slices of lemon for delicious infused water.

Tasty Tender coconut water

Tender coconut water also known as elaneer or nariyal pani is a natural, nutrient rich isotonic drink. It contains the same electrolytic balance as blood and is rich in potassium and magnesium along with a moderate amount of sugar, sodium and protein. It's also a good source of manganese, calcium, riboflavin and vitamin C. During summer this drink is a good option for rehydration.

Best Buttermilk-

Buttermilk is an excellent thirst quencher, especially for those who have lactose intolerance. Buttermilk contains a more easily digestible substance - lactic acid. This promotes gut health and aids in easy digestion and absorption of minerals such as proteins and calcium. Skimmed buttermilk is a healthy option as it is low on calories. Buttermilk can be spiced with rock salt, roasted and powdered cumin (jeera), mint or coriander. Buttermilk with flaxseeds can be had as a healthy snack during the day.

Iced green tea-

Green tea is full of healthy antioxidants! During summer indulge in a chilled iced green tea. The antioxidant value of tea is similar to blueberries, grapes and pomegranates. Green tea contains zero calories and helps to maintain weight loss.

Cucumber cooler-

Salads are ideal foods during summer and the cool cucumber makes a healthy salad complete. Cucumber slices seasoned with a little pepper and salt can also be enjoyed as a cool and crunchy snack. Due to it's a high water content it helps to keep your body cool and refreshed. Cucumbers are light on the stomach; it contains just 16 calories for 100 g and imparts a fresh and cool feeling. Cucumber is diuretic in nature which means it increases the flow of urine. During the dry summer months this helps to flush toxins out of the body and maintain healthy tissue and skin. During summer the digestive system tends to become sluggish, the enzyme in cucumber juice called Erepsin helps maintain good digestion and intestinal health

Keep these foods handy and have a happy healthy summer!